Heart-Healthy Classic Pork Fried Rice

Transform your weeknight dinner with this Heart-Healthy Classic Pork Fried Rice, a nutritious twist on a beloved takeout favorite! This recipe features tender slices of lean pork tenderloin marinated in reduced-sodium soy sauce and stir-fried to perfection, combined with fiber-packed brown rice, vibrant peas and carrots, and a medley of aromatic garlic and ginger. Low-sodium chicken or vegetable broth adds depth to the dish, while fluffy scrambled egg whites keep it light yet satisfying. Finished with a sprinkle of fresh green onions, this quick 30-minute recipe is perfect for anyone looking to enjoy a flavorful, guilt-free meal that's packed with protein and heart-healthy ingredients. Whether you're meal prepping or seeking a wholesome dish to share with family, this pork fried rice delivers bold flavors without the extra sodium or fat.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 8 ounces lean pork tenderloin
• 2 tablespoons reduced-sodium soy sauce
• 0.25 teaspoon freshly ground black pepper
• 1 tablespoon sesame oil
• 3 cups cooked brown rice
• 1 cup frozen peas and carrots mix
• 0.5 cup low-sodium chicken or vegetable broth
• 2 pieces large egg whites
• 3 stalks green onions, sliced
• 2 cloves minced garlic
• 1 teaspoon grated ginger

Directions

Step 1

Trim any visible fat from the pork tenderloin and slice into thin strips. Place in a bowl, add 1 tablespoon of reduced-sodium soy sauce and black pepper. Mix well to coat and set aside to marinate for at least 10 minutes.

Step 2

Heat 1 tablespoon of sesame oil in a large non-stick frying pan or wok over medium-high heat.

Step 3

Add the marinated pork strips into the pan and stir-fry for about 5 minutes or until fully cooked. Remove the pork from the pan and set aside.

Step 4

In the same pan, add minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant.

Step 5

Add the cooked brown rice to the pan, spreading it across the surface to heat evenly.

Step 6

Stir in the frozen peas and carrots mix, and continue to stir-fry for 2 to 3 minutes until the vegetables are tender.

Step 7

Pour in the low-sodium chicken or vegetable broth and remaining 1 tablespoon of reduced-sodium soy sauce. Stir the mixture well to incorporate all flavors.

Step 8

Push the rice mixture to one side of the pan. Pour the egg whites into the empty side and scramble gently with a spatula until fully cooked.

Step 9

Combine the scrambled egg whites with the rice mixture and add back the cooked pork strips.

Step 10

Add the sliced green onions and mix everything well for 1 to 2 minutes until heated through.

Step 11

Serve hot and enjoy your heart-healthy pork fried rice.

Nutrition Facts

Serving size	(1333.5g)

Amount per serving	% Daily Value*
Calories	1374.6

Total Fat 28.8g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 8.0g
Cholesterol 140.6mg	0%
Sodium 2765.8mg	0%
Total Carbohydrate 180.2g	0%
Dietary Fiber 19.3g	0%
Total Sugars 13.7g
Protein 93.2g	0%

Vitamin D 0IU	0%
Calcium 133.1mg	0%
Iron 10.7mg	0%
Potassium 2423.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.2%

Protein: 27.6%

Carbs: 53.3%